Sunday, November 13, 2011

Weekly Update: 11/7-11/13

Wednesday (11/9) - 6 mi (56 mins, 1,000') Gregory and Mesa to Skunk Canyon - I tried to take it really easy coming off of the marathon on Sunday, but my eagerness to run Green was a mainstay all week.

Thursday (11/10) - 5 mi (1:15, 2,000') Green Mtn (no summit) via Gregory/Ranger - Turned around at the four-way .2 miles from the summit to make it to work on time. Super icy up top, which resulted in a couple good wipe-outs on the ass. Yes, I didn't bring the microspikes today.

Saturday (11/12) - 4.2 mi (52 mins, 1,800') Green Mtn (no summit) via Gregory/Ranger - I'm getting much quicker dissecting the technical sections up Gregory. Seriously strong winds on the ridge leading to the four-way only supplemented my overall exhaustion from the week, so I headed back down. Weak sauce.

Sunday (11/13) - 13 mi (2:11, 3,250') Mesa Trail via Towhee - Being bored with the usual 1.5 mile gravel trail ascending Mesa from Eldo, I switched it up and took Towhee; a steeper, rocky singletrack that offers an infinitely more interesting alternative. My pace was pretty snappy heading to Chautauqua, hitting the trailhead in 1:06. This was mostly driven by my propensity to pass others on the trail as to create a more peaceful, albeit exhausting run. The cooler temps are making me lazy in that I hit the trail much later in the morning than I did in the Summer, resulting in a traffic-ier (that's a word) run on Mesa. It's not so bad seeing others on the trail, so long as they respond to my greeting (you know who you are).

Weekly Totals:
Miles: 28.2
Vertical Ft: 8,050'
Time: 5:14

I had intentions of keeping the miles low this week and the pace for that matter. Though, as I mentioned, I was very excited about getting miles on Green Mtn. This resulted in a pretty tough week, which probably wasn't a smart idea. I'll be slowly ramping the mileage up over the next month to hit 50-60 miles/week of maintenance miles through the winter.

As for Green Mountain, I didn't summit once this week - not part of the original plan, but I was more concerned with simply getting more miles on Gregory/Ranger. These trails offer significant climbing, which makes them incredibly more fun than the Mesa. I am extremely excited at the prospect of migrating more of my running routine onto Green Mtn.

Monday, November 7, 2011

2011 Moab Trail Marathon

Driving into Moab on Friday morning, I didn't see a cloud in the sky. This was contrary to the NOAA weather forecast that predicted a 50-60% chance of precipitation on Friday and Saturday. Rather, the skies were blue and the sun had warmed the air to a mild 42°F. The weekend was off to a good start, but NOAA got the last word.

Early Saturday morning I awoke to the sound of rain drops pelting the roof of my car and the annoying sound of the alarm from my watch as I laid in my sleeping bag mentally preparing for the 4 hours of sloppiness that was to ensue. I was too cozy to move or even think about getting my shorts on and stepping out into the cold rain. After briefly entertaining the prospect that the race directors might even halt the race, I hit the alarm button on my watch and went back to sleep for another thirty minutes. I eventually gained enough motivation to scrounge through the mess of camping gear in my car to source a banana and commence the day.

At the starting line, a light drizzle persisted, which would remain through the better part of the race. The gun went off and so did I and about 130 others. Heading into Pritchett Canyon, I broke off with the front pack and we sloshed through the red mud and rain run-off covering the slick rock shelves and drainages in this narrow, shallow canyon. I haven't seen Moab wet, but it was amazing so far. All of the lava-esque smoothly tiered rock created several series of water falls all over the place. Within the first two miles I realized I was in the top 10 and we had distanced ourselves nicely from the heard. This would be the crew to which I belonged for the entirety of the race.

I made quick work of Pritchett, but realized I was moving a bit faster than I should have so early in the race. After cresting the first little climb, I backed off the gas a tad and cruised into Hunter Canyon Rim Trail. After a couple miles of rolling Jeep trail, myself and the rest of the front pack had dispersed a bit, allowing about 15 to 20 seconds between each runner. The trail eventually narrowed into singletrack along the rim of the mesa. The rain from the last several hours had made the slick rock live up to its name. We all condensed into a tight string of people edging our way down the side of a precarious cliff that descended into a crevasse. This was the first of a few sketchy spots where if one were to slip, a 20 or 30 foot fall would be realized. I knew I needed to keep vigilant of my footing throughout the rest of the race.

We all spilled into Kane Springs Canyon. I passed up the aid station there as I had plenty of gas in the tank and hadn't even sipped from my bottle yet (a nice bi-product of colder temps). This section was a flat dirt road (Kane Creek Road) that hugged the bottom of a huge rock-walled canyon. The rain had increased a bit. I was in a perfect cruise mode - maybe 7:30-7:50's. This was a great opportunity to toss a few cordial words back and forth with some of my competition.

About 5 minutes later, we tucked into Hunters Canyon, which was entirely rolling singletrack and a couple water crossings. This was an out-and-back section with a punch flag at the turn-around, though the creek had risen too high to cross, so we were instructed to turn at the creek and head back to the road. The other two water crossings felt great as the cold water cooled my legs down a bit and put a huge smile on my face jumping through the knee-deep creeks. We hopped back on the road and over to a mud-laden grassy meadow that made keeping a straight track nearly impossible. I biffed a couple times in the mud, but the hilarity wore off as it grew annoying trying to keep a true direction. Though, I'm sure my competition had a fun time watching from arrear.

After the slop affair, we entered the Scorched Earth Wall trail at mile 15. This was the biggest climb of the race. Rising 1,200' in just over a mile, this trail hugs the profile of a huge mesa, continuing all the way to the top. Shortly before entering the climb, another racer informed me that it's pretty pitchy, but if I kept a mellow pace, I'd have no problem. I hunkered down into a slower pace (about 12-13's) and focused on the few feet of trail directly in front of me. The frustrating thing about this trail was it wrapped around the mesa (out of vision), giving the illusion of multiple false summits. Additionally, the pitch got much, much steeper toward the top. Nonetheless, I managed my way up, occasionally resorting to power hiking a few of the steeper parts. Once on the summit, the views of Moab were amazing. I wish I had more time to actually glance away from the trail for a few more seconds, but I'd have to save it for another day.

Descending the mesa, I entered the Amasa Back trail and focused on quickly recovering from the gnarly climb up Scorched Earth. I sucked down a GU and proceeded. I couldn't see the competition behind me nor the four that were ahead of me, which was nice because it gave me a chance to regroup.

I made it to the next aid station where I popped a Coke, refilled my bottle, and cruised out of there. The rest of the competition had all come back together and we all began to negotiate the tricky slick rock descents down into another canyon. At one point, I lost track of the orange flags marking the course and I noticed myself perched on a wall with no way down. I was clearly off course, so I carefully backtracked a few yards to reconnect, letting a couple racers pass - damn. After a few miles of travel on moon-like surfaces, I hung a right onto Jackson Trail - 18 or so miles into the race. I was by myself after a while, but I noticed someone coming up on me wicked fast. I tucked in behind this fellow and we descended into Kane Creek at a feverish pace. Seeing the finish off in the distance, we made quick work of this singletrack clinging to the side of a steep mesa wall. Again, this was another opportunity to take a pretty sizable plummet to the river far below.

I emerged at the parking lot where this fiasco had begun 3 hours and 30 minutes prior and I hurried to the check point to turn around and head back out for the last section of the race. I admittedly didn't review the map closely before running this race, so I had no idea there was another 5 mile section to this race. I should have known because my time was far too fast for a marathon on this type of course. Anyway, had I not gunned it so hard down Jackson, I wouldn't be in the state of mind that I was in - angry and drained. I headed back out and this is where the wheels fell off.

After trampling through yet another muddy section I entered the last aid station where I sucked down another GU, drank a Coke, filled the bottle, and proceeded onward. I slowly and begrudgingly entered the rope section. I will say that had I not just ran 22 miles, I would have really enjoyed this section, but because this wasn't the case, I was pissed about the prospect. Managing to make somewhat quick work climbing the rocks, I motored on. As I ascended the last of the hills before a punch check, I noticed my current standing was no longer fourth or fifth. I managed to let a few more people go at the last aid station, so now I was hanging on to ninth place.

I made my way back to the finishing area and crossed the line with a time of 4:15 and a 9th place finish. Not too shab.

That evening, I cozied my salty, greasy ass up into my sleeping bag and fell asleep under a clear sky and a bright moon. Another great Moab adventure.


The mighty La Sals in the backdrop of Canyonlands

The White Rim down in the Canyonlands

Our campsite for the weekend. Not my first choice as it had amenities, but it sufficed.

Some muddy mt101s. Very aromatic.

Headquarters

I watched the last few reach the finish line

Make note of the dog with the down jacket



Weekly Update: 10/31-11/6

Tuesday (11/1) - 3.5 mi (28 mins) Easy run at Twin Lakes

Wednesday (11/2) - 4 mi (1:00, 1,000') Gregory Canyon from Chautauqua - Very slow run up the canyon after 8 inches of fresh snow during the evening. I managed to make first tracks the whole way, which made for a peaceful, albeit strenuous run.

Thursday (11/3) - 3.5 mi (28 mins) Easy run at Twin Lakes

Saturday (11/5) - 26.2 (4:15, 3,500') Moab Trail Marathon

Weekly Totals:
Miles: 37.2
Vertical Ft: 4,500'
Time: 6:11

Sunday, October 30, 2011

Weekly Update: 10/24-10/30 (Taper Week 1)

Tuesday AM (10/25) - 7 mi (56:01, 500') Easy run up Doudy Draw/Spring Brook/Community Ditch - Took it really easy on this run to test out the left foot pain I had experienced the weekend prior. Everything felt pretty good.

Thursday AM (10/27) - 9 mi (1:52, 1,400') Doudy/Spring Brook/Mesa to North Shan - After the Tuesday/Wednesday snow storm, there was about 8-10" of fresh powder up on the Mesa, which made for a perfect opportunity to use my micorspikes for the first time this season. The temperature was a scant 12 degrees, adding to the fun. Although the run was hilariously slow, it was mighty enlightening to float through the cotton-like powder under the direction of my headlamp. I was the only soul out there and managed to make second tracks, as someone else beat me to the virgin snow the day prior.

Saturday AM (10/29) - 13.4 mi (2:29, 3,250') Mesa Trail - The last of the "long" runs before the marathon next week. The soft powder from a couple days prior had now been packed down to ice, which made this a particularly slow effort as I didn't bring my microspikes. Bear Canyon was mostly ice. That said, I was only 16 minutes off of my fastest time on this trail. Not terrible.

Sunday AM (10/30) - 5.2 mi (1:42, 2,400') Green Mtn via Gregory/Ranger - I couldn't help but tag a summit this week. Though, I should have exercised a bit more foresight and taken the microspikes because Ranger was completely ice-packed above Gregory Canyon. this made for a very very slow ascent. I was basically relegated to traveling through the dense snowpack to the sides of the ice going up and down. Plowing through fresh powder isn't a problem, but when the temperatures rise and the snow compacts to be much heavier, it makes for a laborious trek. Nonetheless, it was still a blast - as it always is on this route. Plus, I only biffed twice, one of which wasn't even ice related.

Weekly Totals:
Miles: 35
Vertical Feet: 7,550'
Time: 6:59

Taper week 1 is a wrap. I have been so anxious to get real miles this week after the disappointing omission of the long run last Sunday, but I played it smart (I think). Winter is certainly here and I've realized microspikes will be necessary in many forthcoming runs - lesson learned on Green.

Beneath, are some pics from Sunday's run up Green Mtn:

General trail conditions all morning


Longs Peak in the clouds

Pretty decent cougar track on Ranger

Boulder from the top of Green Mtn

Microspikes were sorely missed.

Another perfect cat paw - Followed this guy's tracks all the way down Ranger.

Monday, October 24, 2011

Weekly Update: 10/17-10/23

Arg! This week really fell apart on me. I intended to make this the last 60+ miler before I began to taper for the Moab Trail Marathon in a couple of weeks. Things started off well, but with a nagging foot issue, I had to bail on a couple of runs - one of which was the most critical, the Sunday 20 miler. Needless to say, I'm a bit disappointed, but sometimes other things get in the way of running and sometimes those things are a bi-product of running, injuries.

During the last few weeks, I've been running the South Boulder Trail to the Mesa Trail. The Sobo Trail happens to be littered with rocks. Running this in the early morning with only my headlamp as guidance, I often make a few painful missteps and the ball of my foot strikes directly on top of a sharp rock. I'd push off the rock and feel the bones and tendons in my foot stretch and crunch over the rock, leading to a series of discharged expletives.

After a few bad strikes, my foot was seriously agitated. When Sunday rolled around, I tested the condition of my foot at the South Mesa trailhead. I attempted to jog from my car to the start of the trail and quickly realized my foot was irritated so much so that after 20 miles, I'd likely make a bad situation worse, which could compromise the last taper runs leading up to Moab and maybe the marathon itself.

The week wasn't a total loss because after succumbing to the realization that I'd bail on my long run, I got back in my car and said, "I'm going somewhere I have yet to run - Ceran St. Vrain Trail". I landed at the empty trailhead parking lot 30 minutes later and enjoyed a few miles of rolling singletrack through thick lodgepole and aspen stands along the Ceran St. Vrain Creek. Not all that bad.

Wednesday 10/19 - 12.5 mi (2:09, 2,300') Sobo/Mesa to Bear Canyon - Pretty nice early run. Gettin' cold.

Thursday PM 10/20 - 5.4 mi (1:03, 1,000') Mesa from Chautauqua to Bear Canyon - This was supposed to be a longer run, but I got up there after work pretty late. I'm not good at PM runs - lots of cramps and general annoyance. For whatever reason, my foot really acted up climbing up to Bear Canyon.

Saturday 10/22 - 13.4 mi (2:13, 3,250') Mesa Trail - Although I started really late in the morning, I had a fairly good run. Pretty quick. The foot felt fine during the whole run too.

Sunday 10/23 - 2.5 mi (20 mins) Ceran St Vrain Trail - A negligible run mileage-wise, but a peaceful one nonetheless.

Weekly Totals:
Miles: 33
Vertical Ft: 6,550'
Time: 5:43

Saturday, October 15, 2011

Weekly Update: 10/10-10/16

10/11 Tuesday - 12 mi (2:23, 2,200') Sobo/Mesa 6x hill repeats from S. Mesa TH - I got the weird idea to run repeats up the south side of Mesa before continuing on. I guess I was still so excited about all the vertical I had done on Green over the weekend.

10/13 Thursday - 15.4 mi (2:39, 2,600') Sobo/Doudy/Spring Brook/Mesa (to bottom of Bear Creek Canyon) - Nice long jaunt before work. Temps were nice.

10/14 Friday - 9 mi (1:23, 800') Sobo/Mesa - I added an additional day of running to the week, so I broke up what would have been a 14 miler into this run and the welcomed Saturday run up Green Mountain.

10/15 Saturday - 5.2 mi (1:27, 2,400') Green Mtn via Gregory/Ranger - I snapped quite a few pictures on this one, which lead to the slower time. It was worth it though as the autumn colors are still fairly vibrant. Nice temps too - mid 40's.

10/16 Sunday - 20 mi (3:21 PR, 3,450') Doudy, Spring Brook, Community Ditch, Mesa - This was pretty much a perfect run, with respects to both overall quality and time (a PR on this particular route). I don't know if such a high quality run should be attributed to the much cooler temps than my previous 20 milers, or if this was the result of an overall increase in fitness on my part. Maybe a mix of both.

My footwork was on point the whole way through, meaning I didn't stumble, trip, or land on talus in a way that would make the ball of my foot scream with agony. I was more attentive than I had been on most of the runs this week.

My energy was strong throughout as well. I paid close attention to when I ate GUs and drank water, avoiding doing so on ascents and spacing my intake intervals by an hour and fifteen instead of every forty five minutes. This resulted in zero cramps all morning and more efficient utilization of the sugars ingested.

Comparing this run to the last time I ran this route back on August 19, I was a full fifteen minutes faster and I wasn't pushing myself any harder than on that particular day. Again, this speed may be due to the cool temps, but when I ran this on Aug 19, it was much earlier in the morning and likely just as cool. The one difference in my training now rather than before is the recent inclusion of more frequent Green Mountain ascents, which I believe are positively affecting my overall endurance and leg strength. Also, this was the first week of five running days rather than my usual four. I'm tempted to infer that running everyday provides a benefit by not allowing the legs to fully recover, thus keeping them constantly "warm" in a sense.

Whatever the case my be, things are shaping up nicely for the Moab race and I am purely focused on moving up in the standings compared to Blue Sky.

Weekly Totals:
Miles: 62
Climbing Feet: 11,450'
Time: 11:14:10

These are some shots from Tuesday's run up Mesa.

(Tuesday morning up Mesa - can't wait to turn the clocks back)

(Coming back down Mesa on Tuesday. I was laughing at how amazing the sunrise was.)

(Cross-sectional view of the Flatirons)

(Inadvertently took this nightvision-style pic of some dear near the trail)

My enthusiam of running up Green prompted me to make a picture mission out of Saturday's run. The following are the aforementioned pics up Green Mountain from Gregory trailhead.

(Mule dear at the Gregory trailhead)

(Heading up Gregory)

(Typical granite outcropping section up Gregory)

(Summit of Green Mountain on the right)

(Boulder from the top of Gregory. Only about a mile into the trail illustrates the vertical pitch)

(Another summit view of Green Mountain)

(Longs Peak)

(Nearing the summit of Green. This last push is a blood-pumper)

(The summit rock)

(Me on top of Green)


(Heading back down Ranger)


(Back on Gregory to the trailhead)

Sunday, October 9, 2011

Weekly Update: 10/3-10/9

10/4 Tuesday - 3.5 mi (31 mins) Twin Lakes easy run - a quick little recovery run after Blue Sky on Sunday. All of my physical properties seem to be dandy.

10/6 Thursday - 6 mi (1:09, 1,200') Mesa, down Towhee - Nice to be back on the Mesa. Took it easy up over to North Shan junction. I have really been enjoying coming back down Towhee - a nice diversion from the gravelly annoyance back to South Mesa Trailhead. I brought the camera finally too!

10/8 Saturday - 5.2 mi (1:22, 2,400') Green Mtn via Gregory/Ranger - The first snow in Boulder! Absolutely beautiful with Fall colors in full swing. It's totally unfortunately I didn't have the sense to bring my camera on this run to capture the reds, yellows, greens, and white fluffy stuff above 7,000ft. The snow was a friendly reminder to stop by REI on the way home to pick up some microspikes.

10/9 Sunday - 5.2 mi (1:20, 2,400') Green Mtn via Gregory/Ranger - A bit indulgent, but I couldn't help running Green again, especially following the amazing run from Sat. Most of the snow had melted, but there was still some remnants near the summit. Cannot wait for more.

Coming off of my first marathon, this week was almost entirely devoted to recovery for a safe ramp up for training before Moab. I say "almost entirely" because another key motive was to take advantage of the required low miles and get more acquainted with Gregory Canyon and Ranger as I anticipate migrating more of my training miles onto these trails and less on Mesa over the course of the next few months. Oh, and I finally brought a friggin' camera on Thursday to grab some shots on Mesa.

My body seemed to bounce back fairly quickly from Blue Sky - as if it were another long run. I must not have raced hard enough (insert winky smiley face here). This low-mileage week helped me to press my mental reset button and start all over before some serious miles for the next two weeks in preparation for Moab.

Weekly Totals:
Miles: 20
Climbing Feet: 6,000'
Time: 4:22

Here are some pics from Thursday morning's run up Mesa (bear with me, I was a bit overzealous, so I uploaded a lot of them)....


(and good morning to you Flatirons, may I run on your Mesa?)





(I have yet to see the bulbous furry one)





(Some great colors on Upper Big Blue Stem)



(Mr. Sylvester Doudy's old place, circa 1850's)

(My other bathtub, South Boulder Creek)